IT Band Syndrome. What The Heck Is That?
Luckily, this has nothing to do with an ancient, gigantic spider who poses as a clown to convince the neighborhood kids to follow him. IT Band Syndrome has everything to do with stress and inflammation to a band of tissue, the Iliotibial Band, located on the outside of the knee joint. The IT Band is a ligament that attaches to the outside of the knee and helps stabilize the knee joint.
The next two questions begin with HOW.
- How does IT Band Syndrome occur?
- How do you treat IT Band Syndrome?
Results from any activity that causes the knee to turn inward thereby causing the IT Band to rub against the bone causing irritation:
- Wearing worn-out shoes
- Running downhill or along embanked surfaces
- Running to many miles in one direction on a track
- Running to many miles period
- Decrease mileage or take a few days off if you begin to feel pain along the outside of your knee.
- Walk at least one-quarter of a mile before beginning your run.
- If you shoes are show increased wear on the outside of your shoes, replace them.
- Either run on a smooth pathway OR more in the middle of the road than along the side. Find roads that are not heavily trafficked.
- If you run on a track, change directions repeatedly.
- Reduce or stop running
- Stretch #1:Cross injured leg behind and lean towards the uninjured side. This stretch is best performed with arms over the head, creating a “bow” from ankle to hand on the injured side.
- Stretch #2:Cross injured leg over the uninjured side and pull the leg as close to your chest as possible.
- Stretch #3: Foam Roller – Roll your injured leg over the foam roller, add more time gradually each day to help mobilize your tissues and break up scar tissue.
- Ice OR Heat
If you have any questions concerning new onset of outer knee pain or longstanding history, please do not hesitate contact a runner doctor, Dr. Bowman at 713-467-8886 or visit our website.
Category: Sports Injuries
Tags: IT Band Syndrome, Knee Pain, Running, Sports Injuries, Stretching